Sunday, May 1, 2016

May 2016 Newsletter - Three More Nutrition Myths Busted

I hope everyone caught my April Fool’s newsletter headline from last month! I know I got a few of you!!!

This month I’m continuing the theme from last month with three more nutrition myths busted!

Hope you enjoy.

Nutrition Myths Busted – Part 2
Here’s the continuation from last month’s look at the seven nutrition myths that I come across on a daily basis. Most of them are unfortunately still widely accepted in the mainstream medical and media worlds (and some even in the “alternative” medical world). Most of these topics I’ve written about. Since this is a newsletter and not a book I will cover each one briefly and then provide links for your further reading. 
For your convenience I’ve kept the links from last month.
1.       All calories are created equal.

2.       Cholesterol causes heart disease. Website:

3.       Artificial sweeteners are safe. Website:

4.       Soy is a health food. Weston Price Foundation website:

5.       Eating animal protein causes cancer (The China Study).
This is one of my favorites as it illustrates the use of selected data to support a point of view while completely ignoring other findings from the same study. For all the details click here: In addition to getting adequate protein, vegetarians and especially vegans may be at risk for other nutritional deficiencies as well. This article highlights those:

6.       Antioxidants are essential nutrients.
This is quite simple. An antioxidant is not a nutrient. It protects the nutrients in plants. So, yes, blueberries are high in antioxidants, but they are high in nutrients and that is what is important! To better understand the subject click here:

7.       There is no way to reverse Type II diabetes.
Type II Diabetes is about lifestyle or as I like to say TMS (too much sugar). Cut the carbohydrates to 30 per day, that gets the blood sugars back in balance, and no more diabetes. I noticed I haven’t written a specific article on this in the past, but in researching I did come across a few of my rants against the American Diabetes Association and their magazine Diabetes Forecast. For your enjoyment you can click on the following links:,, If you know someone with diabetes an excellent book is by Dr. Richard Bernstein called The Diabetes Solution. He also has an excellent and informative web site. Even more so for those with Type I Diabetes.  Here’s that web site:

Wednesday, April 27, 2016

Beware: All Calories Are Not Created Equal

Many diet and exercise programs are based on us “counting calories” and assuming all calories are created equal.  This is a false and perhaps dangerous presumption. You’ll soon see why it is false. And it is dangerous because it leads to the notion that you can eat whatever you want as long as you are within certain calorie ranges. 

This notion goes back to the 1870’s and the scientific finding of the First Law of Thermodynamics.  We learn from Wikipedia, “The first law of thermodynamics states that energy can be transformed, i.e. changed from one form to another, but cannot be created or destroyed. It is usually formulated by stating that the change in the internal energy of a system is equal to the amount of heat supplied to the system, minus the amount of work performed by the system on its surroundings.”  

This theory was applied to the human being.  We knew we got energy from food, but the question was how much and from what foods. This resulted in two myths. The first being it didn’t matter what we ate as long as we got calories; and second whatever calories we consume through eating we need to burn through activity otherwise these calories will store as fat and we will gain weight.

Food scientists were able to assign specific calories to specific foods through the use of a new breakthrough – the bomb calorimeter.  Basically, this device measures heat flow in water from the burning of a specific substance.  The change in temperature in the water is then converted into calories. 

So this leads us to the key question.  Does our body really work like a bomb calorimeter? And, are all calories used for energy and therefore the same independent of the food we eat?

As far as a calorimeter goes, I think we can all conclude that our body does not operate that way. But let’s assume that it does.  If so, does it treat all calories equally? While you will see many studies supporting the notion that a calorie is a calorie is a calorie let’s take a logical view of this.  A hardboiled egg has 75 calories.  Approximately one half of a slice of bread or a bagel has 75 calories.  Perhaps one bite of a donut or a piece of cake has 75 calories.  Could it really be that these 75 calories would have the same impact in your body?  I don’t think so and shortly you’ll see why.

Let’s go back to the calorimeter for a minute.  Here’s what was discovered and agreed upon: 4 calories per gram of carbohydrate and protein and 9 calories per gram of fat.  Simple conclusion – eat too much fat and you get fat.

Well, to start with, not all the figures hold up to further scrutiny – especially the fats!  Different fats have different amounts of associated calories depending upon saturation levels.  Polyunsaturated fats have 9.1 calories per gram, animal fats range from 6.5 to 8.0 calories per gram, while cocoa butter (the most saturated of fats) has 5.5 calories per gram.  This is significant.  I’ve written previously on the benefits of saturated fat, and yet it is these fats that have been so vilified that actually have less calories than the unsaturated oils we have been told are so healthy!  The true fact is that the more saturated the fat, the fewer calories.

Now let’s look at carbohydrates.  I’ve written many times that to your body carbohydrates equals sugar.  All carbohydrates (both “simple” and “complex”) are broken down into simple sugars.  To do this the body uses a process called hydrolysis.  Basically water is added to a reaction.  This causes total mass to increase which actually creates more calories!  So, simple sugars really do have 4.2 calories per gram, yet starches (the more complex carbohydrates) have 4.44 calories per gram.  Also note that soluble fiber has 2.0 calories per gram.  What does this mean?  We are getting significantly more calories per gram of carbohydrate than we may think, especially from a high fiber whole grain!

Now for the grand finale! This whole theory assumes that all calories we consume are used for energy.  This too is not true.  Protein is used for a variety of body building functions.  In fact very little protein is used for energy.  Therefore, these calories really don’t count.  Think about the Atkins diet. It includes lots of protein, yet people lose weight.  In fact they are told to eat as much as they want and still lose weight.  Next, let’s look at fat.  Fat too is used for other functions besides energy.  So, in reality, only some of these calories truly count.  And here’s the important point – it is only carbohydrates where all the calories count! Many studies have shown that the number of calories is insignificant compared to their composition.  People can gain or lose weight on calories ranging from 1000 to 4000 calories per day.  It is all about how much fat, protein, and carbohydrate were in the diet!

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at, call (262) 389-9907 or go to

Thursday, March 31, 2016

April 2016 Newsletter - Introducing A New Soy Based Diet That Gets Your Cholesterol to 150!

Hopefully all of you recognize that headline as an April Fool’s! 

Unfortunately there are still many nutrition “experts” and mainstream medical personnel who believe soy is a health food and your cholesterol should be 150! In fact, these are just two of my favorite nutrition myths that I am compelled to debunk each and every day with my clients.

In the spirit of April Fool’s I’d like to review these top nutrition myths and provide you with the relevant information so you too can debunk them. Please see the featured article below for the details.

I’d also like to thank all my clients and mentors for their ongoing support. This past month of March 2016 was the best ever for my business. My business is primarily based on referrals and word of mouth. Satisfied clients refer their friends and relatives and it all goes from there. There is nothing more satisfying then when a client has normal bowel movements after three years of diarrhea or when migraine headaches no longer occur after years of suffering. It is an honor to work with each and every client as they become healthier and their health issues are resolved.  

Don’t Be Fooled: Nutrition Myths Busted – Part 1
Following are seven nutrition myths that I come across on a daily basis. Unfortunately, most of them are still widely accepted in the mainstream medical and media worlds (and some even in the “alternative” medical world). Most of these topics I’ve written about in prior newsletters and articles. Since this is a newsletter and not a book I will cover each one briefly and then provide links for your further reading.  Also, not to over burden you, I will split this article up between this newsletter and next month.

1.      All calories are created equal.
Do you believe eating a hard-boiled egg or a half slice of piece of white bread can have the same effect in your body? They have a similar caloric count. If you cut back your calories each week to lose weight and you keep doing that will you eventually disappear from weight loss? Not likely. For the full story click here:

2.      Cholesterol causes heart disease.
We all have heard of people with “normal” cholesterol dropping dead from a heart attack. Even the cholesterol medications do not state they reduce the risk of heart disease, they only reduce cholesterol. Yet, we need cholesterol. It is the base ingredient for our steroid hormones. Perhaps that’s why there are so many side effects associated with statin medications. The real question is why is your body making cholesterol and what does it mean? Here’s one of my articles on cholesterol: And here’s a great website:

3.      Artificial sweeteners are safe.
Sorry, they’re not. They contain many harmful (potentially cancer causing) chemicals and while they don’t raise your blood sugar levels (they can’t because they’re not food) they still can cause an insulin response. For all the details click here:
If you want even more detail, here’s an excellent web site:

4.      Soy is a health food.
Not really. You can’t digest it, it inhibits thyroid hormone production, and can cause hormone disruptions, plus it is mostly GMO. Other than that – it’s great! Here’s my article: For more information I encourage you to go to the Weston Price Foundation web site and read their vast collection of soy articles:

5.      Eating animal protein causes cancer (The China Study). – sorry, you’ll have to wait for next month’s newsletter.

6.      Antioxidants are essential nutrients. – sorry, you’ll have to wait for next month’s newsletter.

7.      There is no way to reverse Type II diabetes. – sorry, you’ll have to wait for next month’s newsletter.

Don’t be fooled!!

Tuesday, March 1, 2016

March 2016 Newsletter - March on Minerals!

March on Minerals!
Hard to believe it is March 1, especially as I look out my window and see some snow coming down! Fortunately it does not look like the 4-8 inches that they were predicting last night!

In a couple of weeks the NCAA’s March Madness begins – several crazy weeks of college basketball coming up! On the theme of madness and crazy this month’s newsletter looks at minerals. Why? Certain minerals are calming to the nervous system. They’ll help us cope with the pressure of how our bracket is doing in the office pool! 

But in all seriousness, minerals are essential to our life. While minerals in general are involved in all our functions there are specific minerals that are utilized by specific endocrine glands. See below for the minerals and glands pairings.

The only way to get minerals is to eat them! Our bodies do not make them. Please enjoy the articles below on the importance of minerals.

Magnesium and Calcium: Are You Deficient?
We hear a lot about the importance of calcium and magnesium to our health. I’ve attended several seminars recently where this was emphasized. One presenter said he checks for calcium, magnesium, and other minerals on all his clients. Why are minerals so important to us?  They assist the body in energy production - minerals contain no calories or energy.  They work with vitamins and enzymes to fuel all our metabolic processes.  Our health cannot be optimized if these processes are impaired.

For the rest of the article click here:

Links to Additional Articles on Minerals
Here’s some additional articles on minerals:

The Three Minerals You Need to Balance Your Nervous System:

Know Your Nutrients – A Few More Important Minerals:
Minerals for A Strong Immune System:

Minerals for Healthy Bones:

Minerals and Glands
As mentioned above specific minerals are essential to the proper functioning of specific glands in the body. Here is a list:
Pituitary Gland – Manganese
Thyroid Gland – Iodine
Pancreas – Chromium
Adrenal Gland – Copper
Prostate Gland and Uterus – Zinc
Testicles and Ovaries – Selenium

For more information on the endocrine glands here’s the link to the page that links to all my previous articles:

For more information on the prostate gland here’s two articles: